You can arrange your diet and exercise like this:
Exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I just get up in the morning, my blood sugar is low, so I need to add some energy before exercising. Therefore, it is better to drink a cup of honey water, eat a piece of bread and go to exercise after getting up early. Have breakfast 1~ 1.5 hours after exercise. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
In addition, it should be noted that the temperature in the morning is relatively low, which is not suitable for outdoor sports at a very early time; (early) morning
lose weight
Physically affected by blood sugar, temperature, etc. Pay attention to warm-up to prevent sports injuries, and at the same time pay attention to maintaining a certain intensity. Only moderate-intensity exercise for more than 30 minutes can get better weight loss effect.
2) Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is difficult to arrange exercise at other times, you can arrange your lunch diet and exercise like this: add meals twice in the morning and afternoon to gain weight. On the contrary, weight loss at lunch is mainly based on a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise". Drinking two cups of tea after a meal can help the peristalsis of the stomach and remove greasy.
3) Exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
Weight loss inspirational map
If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss.
In short, it is good to arrange the time of diet and exercise according to your own time allocation, as long as you remember this principle: it is not advisable to eat a lot before and after exercise, and it is better to exercise 2 hours after dinner; You can replenish some energy after exercise, but a large amount of energy needs 1 hour (and you should not eat too much). This arrangement is more conducive to losing weight.